Month: May 2017

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (Time)

WOLFPACK
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups/Ring Rows

25ft Farmer’s Carry (Heavy KB)

Metcon (Time)

ALPHA TEAM
For Time

10-9-8-7-6-5-4-3-2-1 Strict Chin Ups

25ft Heavy Prowler Push

SKILL/STRENGTH

Back Squat

3×5 @ 90% of Monday’s 5RM

Snatch Complex (work up to heavy single; then 2×1 @ 90%)

1 Power Snatch + 2 Hang Snatch + 1 OHS

Alpha Team Extra Work

Heavy Snatch Pulls (3×3 @ 100%)

Metcon (No Measure)

4 rds NFT

50ft KB Cross Over carry (left arm OH/right arm farmers carry)

:40s Side Plank (R&L)

10x Glute Ham Developer

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Bear Complex – Efficiency through barbell positioning, bracing and breathing (No Measure)

Metcon

NEW YOU – DAY 12 (Time)

5 Rounds For Time –

200m Run w/ Med Ball (20/14)

5 Bear Complex

Bodyweight Workout

Metcon (Time)

100 Air Squats

100 Situps

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

50 BBJO 24/20

*Every minute 1 Power Clean 155/135 scaled 95/65

SKILL/STRENGTH

Split Jerk (6×2 50-60% *Focus on technique)

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (Time)

Row
2000m Row

*(work 1:00 min / rest 1:00 min)

**During the work, you need to row as many meters as possible!

-rest 3 minutes-

Metcon (AMRAP – Rounds and Reps)

WOLFPACK
AMRAP10

2x Pull-ups and dips

4x Push-ups

8x KBSwings 53/35

Metcon (AMRAP – Rounds and Reps)

ALPHA TEAM
AMRAP10 Nate:

2x Muscle Ups

4x SHSPU

8x KBSwings 70/53

SKILL/STRENGTH

Front Squat (3 RM; 2×3 @ 90%)

Bench Press (5RM; 2×5 @ 90%)

Alpha Team Extra Work

Deficit Deadlifts (Work up to 5RM; 2×5 @ 80%)

Metcon (Time)

For Time

50x BBJO 24/20

*EMOM 1x LLRC

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Hang Power Snatch (No Measure)

Hang Power Snatch (5×5 Unbroken)

Rest 2:00 between sets

Metcon

NEW YOU – DAY 11 (Time)

21-15-9

KBS (53/35)

KB Goblet Squats

KB Standing Press

Bodyweight Workout

Metcon (Time)

50 Burpees for Time

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (4 Rounds for time)

All Out Effort
4 sets of:

21x Pullups CTB if you can go UB or in 2 sets w/ 1 sec rest

15x Thrusters 95#/65#

12x Cal Assault Bike

rest 1:4

Rx+ = CTB Pull-ups + 95/65#

Rx = Regular Pull-ups + 95/65#

Greenbrier Fitness – NEW YOU

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

Lesson

Overhead Squats (No Measure)

Weightlifting

Overhead Squat (3×5)

Rest 2:30 between sets

Metcon

NEW YOU – DAY 10 (Time)

CASH IN – 400m Run

12-9-6-9-12

Thrusters

Ring Rows

CASH OUT 500m Row

Bodyweight Workout

Metcon (Time)

50 Situps

3 Rounds:

-10 Dips on Bench or Chair

-10 Walking Lunges

50 Situps

Greenbrier Fitness – Class

Warm-up

ON YOUR OWN

500m Row/ 400m Run

Hip & Shoulder Complex

10 mins to complete as much as possible:

-30 sec Couch Stretch

-30 sec Samson Stretch

-30 sec Bar to Quads Squat

-Forward Lunge x10ea

-Lateral High Knee Run x10ea

-Squat Jumps x5

Metcon

Metcon (No Measure)

8x :30s work / :30s rest Bike

goal to stay above 75/68 rpm

(rest 2:00 min)

8x :30s Work / :30s rest Row

goal to stay below 1:40/1:55 pace

(rest 2:00 min)

8x :30s work / :30s rest 25ft Shuttle run

SKILL/STRENGTH

Back Squat

5RM; 2×5@85%

Power Clean and Jerk

6×3 add 5-10#s to last week

Alpha Team Extra Work

Weighted Strict Chin-Ups (3xAMRAP)

Weighted Back Extension

3×15 *use barbell